Many people may not know this, but often when we cook our healthy veggies and fruits we lose a good amount of nutrients because high heat can cause some vitamins to breakdown, including Vitamin C and the B Vitamins . So here are just a couple of ways to preserve your vitamins in a yummy sorta way.

In my house what I'll often do is create our own salad dressing by juicing many veggies, and herbs such as garlic, celery, cucumbers, a cup of rice wine vinegar, a 1/4 of olive oil, and maybe a dash of salt and pepper. Then I add milled flax seeds ( which is a great source of fiber and omega 3 oils), a spoon full of sesame seeds, and voila! Salad dressing.

Juicing is an excellent way to receive all of your veggies for the day, and you don't even have to toss out the left over pulp because it can always be used in soups.

Now let's discuss just how cool a smoothie can be. For breakfast or dinner we often drink smoothies. You can add a ton of fruits and veggies into a smoothie without losing all of your nutrients. For example, juice a few carrots and use that for the base of your smoothie. Next add plain vanilla yogurt, a good amount of crushed ice , maybe some milk, either strawberries, peaches, or blue berries, a bit of agave nectar or honey, and now you have a totally healthy drink item.